Kettlebell Kamp 061909

"Core Domination"

Warmup:
30s Jumping Jack
30s Squats
30s High Knees
30s Lunges
30s Jumping Jacks
30s Bottom Half Burpees
2-3 Laps

Workout: 1 Min.

Rightside
Long Cycle
Burpees
Long Cycle
Burpees
Repeat for leftside

Then:
4 Min. Jerks or Push Press

Then:
Abs
11 exercises--25 reps of each exercise in this order:

In and Outs (picture being in boat pose and moving your legs in and out)

Bicycle-Same as in and outs but with a bicycle movement Bicycle in reverse

Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest

Scissors Kicks-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style

Hip Pop and Raise- reverse crunches

Pulse-ups/Heels to Heaven- Reverse crunches with straight legs

V-ups- Start flat on your back.  Meet your hand and feet together up top.

Oblique Crunches- side lying lifting legs and shoulder up at same time, kind of an oblique crunch Leg climbs-lying on back one leg bent, one leg extended rolling up to top

Russian Twist-Oblique twists done VERY quickly with legs raised up off the floor


Cooldown:
Synergy Yoga
Bob Garon II,
Synergy Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook